CrossFit Showdown – CrossFit
Warm-up
General flow 0:20 each
Grab Dumbbells
Bike
Tall plank
Spidermans
Bootstraps
Bike
Hollow hold
Scorpions
Wide stance bend and reach
Bike
V ups
Glute bridge
Cossack squats
Specific Warm-Up
DB Hang Snatch
0:20 Alternating DB deadlift
0:20 Alternating DB dip + shrug
0:20 DB Push press (right)
0:20 DB push press (left)
0:20 DB hang snatch on the left
0:20 DB hang snatch on the right
Sumo Deadlift
5 Cued reps hips to above knee
5 Cued reps above knee to mid shin
3 Cued reps mid-shin to standing
3 Cued reps mid-shin to standing With a pause
Strength
Sumo Deadlift (5-7 Building Sets of 3 Reps
Building to 60% to 80% for final set of 3)
In a 12:00 Window
5-7 Building Sets of 3 Reps
Building to 60% to 80% for final set of 3
* 3 Second Pause at the Knees
* Build In Weight
Metcon
Left Hanging (AMRAP – Rounds and Reps)
AMRAP 18
10-20-30-40…
Dumbbell Hang Snatches (50/35)
AbMat Sit-ups
Bike Erg Calories
AbMat Sit-ups
Time Cap: 18 Minutes
Alternate arms every 5 reps
Accessory
Farmer Carry (Checkmark)
3 Sets For Quality:
300′ Farmers Carry
Rest 1 Minute Between All Sets
Dumbbells: (50/35)’s
